Wednesday, 15 March 2017


       
WARM UP
12 minutes - Coach's choice of dynamic warm up and mobility drills

WEIGHTLIFTING
1) Hang Squat Clean: 2 x 3
2) Halting Clean Deadlift (mid-thigh, 3 seconds) + Finish (high pull): 2 x 3
*Choose a weight that allows you to perform the first set of 3 reps of Hang Squat Cleans with perfect form and attempt to increase weights across all sets of both movements

CONDITIONING
AMRAP in 8 minutes
2 Power Cleans (135/95)
2 Burpee over the bar
4 Power Cleans
4 Burpee over the bar
6 Power Cleans
6 Burpee over the bar
8 Power Cleans
8 Burpee over the bar
10/10 .... etc., increasing reps by 2 for both movements until 7 minutes expires.
*Posted score should be total combined reps completed in 8 minutes.




*****RESOURCES******
Barbell Shrugged Podcast: Episode 193: Mind Gainz: The Psychology of Strength and Conditioning

 How is your self-talk during your workouts? Are you talking yourself down? Staying positive? Here is a podcast to help you think about what's going on between your ears and how it affects your performance!  







******ANNOUNCEMENTS*****







Samurai Crossfit will be hosting Friday Night Lights again this Friday, March 17 @ 5:30 PM in the crossfit annex. Heat signups will begin at 5:00 PM! We encourage all athletes to bring a friend to join in on the madness. Hope to see you there!